Soybeans glycemic index
Soybeans has a glycemic index of 14, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of <1 (low).
Also known as: soya beans, soy beans
- Serving150 g
- Available carbs3.6 g
- Fiber9 g
- Sugars4.5 g
- Protein27 g
- Calories258 kcal
Serving: about 3/4 cup cooked.
What to know
Soybeans have the lowest GI of the legumes because they are high in protein and fat and low in starch. Edamame and tofu share this very small effect on blood sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 1.2 g | <1 | Low |
| 100 g | 2.4 g | <1 | Low |
| 150 g · about 3/4 cup cooked | 3.6 g | <1 | Low |
| 300 g · double serving | 7.2 g | 1 | Low |
What the studies found
The value of 14 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (14 to 20).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 14 · Canada 1981
- 14 · Australia 2003
- 15 · Canada 1981
- 20 · Australia 1982
Soybeans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is soybeans low glycemic?
Yes. With a GI of 14, soybeans is in the low range (55 or less).
What is the glycemic load of soybeans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of <1, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat soybeans?
With a GI of 14 and a low glycemic load per serving, soybeans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in soybeans?
A 150 g serving has about 13 g of total carbohydrate, including 9 g of fiber, leaving 3.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 8.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 172 kcal | 258 kcal |
| Carbohydrates | 8.4 g | 13 g |
| Available carbs | 2.4 g | 3.6 g |
| Fiber | 6 g | 9 g |
| Sugars | 3 g | 4.5 g |
| Protein | 18 g | 27 g |
| Fat | 9 g | 13 g |
Source: USDA FoodData Central, Soybeans, mature cooked, boiled, without salt (SR Legacy, FDC 174271). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.